Altho my training has always been basic and heavy I am presently trying to simplify further. Going forward I am looking to keep my simplistic upper / lower split BUT utilising only 3 exercises per workout ( 1 main lift & 2 supplementary exercises ) and just work them hard. I used super abbreviated training previously ( some years back ) but became fixated with ever decreasing volume and frequency which was a mistake I don't intend making again . This time I will keep volume ( sets per exercise ) high and utilise density over intensity .Diet is unchanged ( high fat , moderate protein , lower carb ) .

Looking awesome mate and liking the simplicity of the workout! I like to do the same and focus on just a handful of major lifts with higher volume, will be interested to see your results from this

Cheers mate , I`ll give it a 12 week period in order to concentrate my efforts on the main lifts ( kinda an off-season approach without there ever having been an `on -season` or comp LOL ) then start to reintroduce more targeted training in the spring time.

would doubled over bands not work as well as the duck tape - but quicker and less messy?

awesome pulling. tempting me to get a trap bar and some more plates!

Thanks mate , I am ordering a couple more 50kg discs which will solve much of the problem , and a friend has offered to extend the trap bar sleeves ( altho I`d prefer to persevere with more 50kg plates first ).

Finished another short 6 week strength cycle culminating in 3 sets x 3 reps and 270kg on the trap bar , and 150kg for similar on the front squat .This is the 3rd time I have intentionally performed the same 6 week cycle with same weights ( sets , reps & resistance ) on the main lifts and as a result have become more efficient and confident in their performance. I COULD have done more weight , but THAT feeling of being capable of more at the end of a cycle and realising a more efficient performance in what you have done is where true adaptation has been had over that training period. Whilst I chose not to increase my main lifts I DID choose to increase the reps on my assistance work moving to 5 sets x 12 reps on most exercises ( have to push something forward whilst maintaining my main lifts ) , this is/was a precursor for my next training cycle where I am toying with a more targeted muscle training approach .